Menu Plan: 4

**VEGETARIAN, GLUTEN-FREE & DAIRY-FREE OPTIONS FOR ALL MENUS

Day 1:

Breakfast:

Snack: 

  • Handful of nuts

Lunch:

  • Tuscan Kale and Sausage Soup- Recipe
  • 5 Pepper Slices with 1 Tbsp Hummus

Snack:

  • 1 cup of grapes

Dinner:

  • Pork Tenderloin and Baked Apples- Recipe
  • 1/2 Cup Brown Rice
  • Sliced Tomato, Cucumber and Onion drizzled with olive oil and balsamic vinegar
  • Vegetarian Option: Pasta Primevera - Recipe

 

Day 2:

Breakfast:

Snack:

  • Apple Slices with 1 tbsp real peanut or almond butter (only nuts and salt)  

Lunch: 

  • Mango and Black Bean Salad with Grilled Tuna- Recipe (omit Tuna for Vegetarian)

Snack: 

  • 1/2 Grapefruit

Dinner: 

  • Stuffed Peppers- Recipe (Make enough for lunch left-overs next day)
  • Side salad with lettuce, cucumber and tomato with Dressing of your Choice - Recipe

 

Day 3:

Breakfast:

  • 1 Egg poached, scrambled or fried in olive oil
  • Tropical Smoothie - Recipe

Snack:

  • Cinnamon Apples: Slice an apple, put in plastic bag, squeeze lemon juice over slices, sprinkle with cinnamon and tos

Lunch:

  • Left-over Stuffed Peppers

Snack:

Dinner:

 

Day 4:

Breakfast:

Snack: 

  • Cucumber Slices with Hummus (if using store bought hummus check the ingredient list to make sure it includes healthy ingredients) Recipe  

Lunch:

  • Mushroom and Barley Soup- Recipe (add chicken for extra protein)

Snack: 

  • Handful of nuts

Dinner:

  • Cabbage Rolls- Recipe
  • Side Salad with lettuce, apples slices, sliced almonds and balsamic dressing: Recipe

 

Day 5:

Breakfast: 

  • Banana with almond butter smeared on it or 1 slice whole wheat toast with 2 tsp. almond or real peanut butter and 1/2 banana sliced on top of it

Snack:

  • Apple Slices with small slice of cheese

Lunch: 

  • Salad with black beans, chicken, tomatoes, ½ an avocado, sliced green onions with creamy salsa salad dressing.
  • Recipe for dressing

Snack: 

  • 6 Dried Apricots (no sugar or sulfur dioxide added)

Dinner:

  • Quick Chili- Recipe (Make extra for lunch tomorrow)
  • Side Salad with Parmesan and Black Pepper Dressing: Recipe (choose different dressing if dairy-free)

 

Day 6:

Breakfast:

  • Mango,  Spinach Smoothie: Recipe
  • Hard Boiled Egg

Snack:

  • 1/2 Grapefruit

Lunch:

  • Leftover chili from night before
  • 10 Tortilla Chips with Salsa

Snack:

  • 1/2 banana with 1 tsp of real peanut butter 

Dinner:

  • Shrimp, Asparagus, and Pesto Fettuccine- Recipe

 

Day 7:

Breakfast: 

Snack:

  • 1/2 red pepper, sliced with hummus

Lunch: 

  • Tuna Fish salad: Mix 1 small can tuna fish with 1/2 cup of low-fat plain yogurt (plain, diary free yogurt if needed) , 1/2 tsp dried dill and 1 tbsp pickle relish. Place tuna salad on top of lettuce, sliced cucumbers and tomatoes. Drizzle small amount of balsamic vinegar over salad. 
  • Vegetarian Option: Sweet Potato Salad - Recipe 
  • Hard boiled egg

Snack:

  • 1 cup of grapes

Dinner:

  • Chicken and Vegetable Bake- Recipe
  • Side Salad of Lettuce, Cucumber and Tomato with Choice of Dressing - Recipe
  • Vegetarian Option: Zucchini and Mushroom Pizza - Recipe

 

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